Hello, friends in this post I am going to share the best bodybuilding tips for beginners. For anyone who wants to start bodybuilding but doesn’t know how to go ahead so that they can gain lean muscle mass, then this post will help you to get started.
I love bodybuilding and I am doing bodybuilding since 2008. So, I think that my tips will be helpful for beginners to start bodybuilding.
May People think that building lean muscle mass or doing bodybuilding is not that easy but this is not correct. Bodybuilding is easy if you follow all the rules and necessary things required to fulfill your dream.
Bodybuilding is not all about just doing workouts in the gym but it has a lot of many other things attached to it and we are going to discuss all of them in this article.
In this post, we will share our best knowledge which will really help you to pack on more muscle mass and achieve your bodybuilding goals. So without any delay let’s start this article.
14 Best Bodybuilding Tips For Beginners
1. Identify Your Goal
The very first thing you have to do is find what is your goal? Do you want to become a professional bodybuilder or you are just doing bodybuilding as a hobby or passion.
Identifying this, in the beginning, will help you to accomplish your goals very easily. If you are doing bodybuilding as a profession then the route will be totally different as compared to a guy who does bodybuilding just for his hobby or passion.
Many beginners make this mistake and ultimately don’t achieve their goals. Why this is important because if you are really serious about bodybuilding then you got to get the right start.
Otherwise, you will waste a lot of time and will reach nowhere if you don’t have a proper goal in your mind.
2. Find A Good Gym
Finding a good gym is the second most important thing you must do because I have seen my guys going to the gym which is not up to the mark and has a very small floor.
You will have to find a gym where there is a good amount of space and well-experienced trainers. Since you are a beginner, then obviously you will not know all the correct form of all the exercises and which diet plan to follow.
A good and certified gym trainer will help you to do all your exercises with proper form as well as help you with your diet and nutrition.
3. Avoid Ego Lifting
Many people do ego lifting just to show others how strong they are but this is the biggest mistake they are doing. You must never do ego lifting and always do exercise with the weights you can do your reps in the correct form.
There is no point to show others how much weight you can lift as this will not help you to build muscles. In fact, you will be simply wasting your time in the gym.
Lifting heavy weight is good but only when you are able to do it in a proper form otherwise you will not get any benefit from doing ego lifting.
4. Train As a Beginner
I have seen many people in the gym who are lifting weight in which they are not comfortable. They try to copy other big guys in the gym but you should not do this.
You must lift only that much weight in which you can do the reps with the correct form and right technique. Bodybuilding is a slow process and building lean muscle mass takes a lot of time.
Start slowly at the beginning and as you will get more experienced you can do more advanced training.
5. Do Proper Exercises
In order to gain more muscle mass and muscularity, you will have to do your bodybuilding exercises with the right technique otherwise you will not see any progress in your muscle growth.
Because doing proper exercises with proper technique will help you to hit your target muscle properly and this will give you good results in terms of muscle gains.
If you don’t know the correct form of a particular exercise then you must ask your gym trainer about it and he or she will guide you accordingly.
6. Eat High Protein Diet
Proteins are the building blocks of your muscles. In order to gain more muscle mass, you must eat a high protein diet.
You can include chicken, fish, meat, pork, egg, milk, etc in your diet plan to fulfill your muscle-building protein requirements.
All these foods are very rich in protein and give your body proper nutrition. This will help your body to recover faster and at the same time build more muscles.
Literally, there are many vegetarian as well as non-vegetarian protein sources from which you can design your diet plan.
7. Do Compound Exercises
Compound exercises are those exercises that target multiple muscle groups at the same time. Exercises like squats, bench presses, deadlifts, lunges, etc are all called compound exercises.
As a beginner, you must do more compound exercises as it helps your body to gain more muscle mass and at the same time increase your strength, power, and stamina.
Also, there are many studies that claim that doing compound exercises helps to increase natural testosterone levels in the body which definitely helps in the muscle-building process.
8. Gradually Increase The Weights & Intensity
As you gain more experience doing workouts, you must gradually increase the weights and intensity of your workouts.
Over a period of time, your body gets used to the weights and intensity with which you do exercises. I have seen many people who never bother to increase the weights and intensity of their workouts.
This is where they hit the plateau and then they wonder why they are not seeing any progress.
In order to keep your muscles growth in progress, you must have to increase your weight as well as the intensity of your workout. But just keep one thing in mind you have to slowly increase the weights over a period of time.
9. Mind Muscle Connection
Mind muscle connection is very important in bodybuilding. No matter which exercises you do you just have to focus on the mind-muscle connection.
You must concentrate on your target muscles and feel the weights while lifting. This will really help your muscles to contract more and you can keep them under tension throughout the set.
I have seen many people who don’t do this and this is the reason why their muscles don’t grow. There is no point in lifting weights if you cannot feel them while doing the reps.
If you just focus on your muscle’s positive and negative reps then you will get insane pumps and in a longer duration, your will be able to build more muscles.
10. Sets & Reps Count
If you want to gain more muscle size then you must do 3 to 5 sets of 8 to 10 reps. Similarly, if you want to gain more definition then you must do 4 to 5 sets and your reps count must be between 10 to 12 reps.
This is the ideal sets and reps range which is followed by many professional bodybuilders and also recommended by good gym trainers.
However, you will find many professional bodybuilders who do more sets than this but since you are a newbie you must stick to this ideal sets and reps range.
11. Do Proper Warmups
This is the most important thing if you want to stay away from injuries while doing your workouts.
Never ever skip your warm-up exercises because doing warm-up exercises prior to doing your heavy intense workout increases the flow of blood in your muscles and flexes your tendons and joints.
You must do warmup exercises for at least 5 minutes before starting your heavy workout routine. Even if you are doing any cardio exercise then also you can do some jumping jacks or stretching exercises.
Our goal here is to prevent your body from any injuries because if you get injured then you will not be able to workout for a long time and this will really eat away all your muscle gains.
12. Give Proper Rest
You can do workouts 5 to 6 days a week but don’t forget to give proper rest to your body which is most important.
Many beginner bodybuilders think that doing workouts all 7 days a week will help them to build on more muscle mass but this is not true.
While doing heavy workouts your muscle tissues break down and to heal them properly your body needs good rest.
If you don’t give your body enough time to recover then your next training session will not be that good. Also, you will feel less energy while doing your sets.
13. Have Patience
Bodybuilding is not for those who are impatient. Building muscle mass takes time so you must have patience and just focus on doing your workout routine properly.
Many beginners think that you can gain 10 pounds in a week or month. But, we want to tell you that have realistic goals as this will really help you to keep moving forward without getting demotivated.
Just keep one thing in your mind it’s your body and not a machine. Building a muscular physique takes a very long time and hard work.
No matter which supplements or gears you take you are not gonna build a huge body overnight. Bodybuilding is a long-term game and people who have patience always see good and sustainable results.
Now, comes the interesting part about supplementation. You can build a good amount of muscles in a single year naturally if you give your body proper diet and nutrition.
As we all know that in order to build lean muscle mass you must include protein in your diet. Many professional bodybuilders don’t depend much on protein supplements.
They prefer to complete their protein requirements through their foods. However, I have seen many guys ignore protein-rich foods and heavily depend upon protein and other supplements.
Remember, supplements are just to help you and you must never completely replace your food with these.
15. Whey Protein
Even though you can fulfill all your daily protein requirements through your whole foods but still many guys prefer to take protein shakes after a workout.
Because it’s easy to just put your whey protein in a glass of water and gulp it down. Many fitness experts believe that taking a whey protein shake just after the workout helps you provide nutrition to your muscles.
We also recommend you take a protein shake within 20 to 30 minutes after your workout. There are many brands of whey protein in the market.
But we prefer optimum nutrition whey protein because it’s the best-selling protein powder in the world. Optimum Nutrition has been in the supplement industry for a very long time and they are proven to provide high-quality supplements.
16. Creatine Monohydrate
If you have an extra budget you can consider taking creatine monohydrate. Creatine is one of the most highly researched supplements in the world.
Creatine helps in increasing your strength and gives your muscles a fuller appearance. By taking creatine you will be able to push 1 or 2 extra reps.
This really helps to take your workouts to next level. There are many brands of creatine monohydrate in the market but we would highly recommend you to go with creatine monohydrate only.
There is no point to try different forms of creatine as they are not highly researched as compared to creatine monohydrate as well as they are really very expensive.
So these were the best bodybuilding tips for beginners. We tried our level best to provide you with the best knowledge.
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